Workout of the day
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Back squats
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Minute 0: 5 reps
Minute 1: 5 reps
Minute 2: 5 reps
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Minute 4: 4 reps
Minute 5:30: 4 reps
Minute 7:00: 4 reps
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Minute 9:00 4 reps
Minute 11:00: 4 reps
Minute 13: 4 reps
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Bike interval
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4 sets of :30 second sprints
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Row interval
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4 sets of 1 minute sprints
WORKOUT OF THE DAY Part A - Deadlifts 5-3-3-3-3-3-3-3-3-3 Part B. 12 Minute AMRAP: - Run 200 Meters 12 Burpees 6-6 pistols 1 Rope Climb
WORKOUT OF THE DAY 7 Min AMRAP 5o Double Unders 12 Double KB Front Squats 2 Min Break 7 Min AMRAP 8/6 Calorie Bike 5 Bar Muscle ups 2 Min Break 7 Min AMRAP 12/8 Calorie Row 12 Push Press @95/65
Workout of the day - Run 800 Meters 15 Clean and Jerks @135/95 30 Box Jumps 15 Clean and jerks @135/95 Run 800 Meters ***Keep a 3:00 minute Pace on both 800 meters and aim to finish under a 20 Min Tim
